CROSSFIT
4 rounds:
4 Front Squat + 4 Back Squat
(make consistent increases)
“Christine”
3 round for times:
500m Row
12 Deadlift (bodyweight)
21 Box Jump 24/20
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STRONGFIT
Cycle 3/Week 2
Bench Press
5(L) 5(M) 5(MH) 5(H)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Machine Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Pec Deck
15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
15 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
25 Calorie Ski Erg
25 Sit-up
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COMPETITOR
12-10-8 for quality:
Banded Pistol Squat (each side)
Hanging Leg Lift Over
*start each set with 500m Assault Bike
Snatch Balance + Overhead Squat
1+2(L), 1+2(M), 1+2(MH), 1+2(H)
Tempo Snatch Pull (3:1:3:1) + Snatch
70% 1+3
75% 2(1+2)
80% 3(1+1)
Front Squat
Build to a Heavy 3
8 rounds for load in groups of 3:
40yd Sled Push
(unbroken set once you start pushing)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
90% 4×4
Back Squat
50% 1×5
55% 1×5
65% 1×1
70% 1×5
3 rounds:
8 Tempo Leg Extension (:04 ecc)
8 Tempo Hamstring Curl (:04 ecc)
3 rounds:
15 Weighted Sit-up
15 Weighted Back Extension
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POWERBUILDING
Cycle 3/Week 2
Tempo Bench Press (:04 ecc)
35% 1×6
45% 1×6
50% 1×6
60% 1×1
65% 1×6
Tempo Floor Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(H)
Dumbbell Incline Press
AMRAP 1:30
(don’t set dumbbells down. rest in top position)
Tempo Pullover (:04 ecc)
8(L) 8(M) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Machine Biceps Curl
3×12 (M)
“Success usually comes to those who are too busy to be looking for it.”
~Henry David Thoreau
